When Dwyane Wade hits the weight room after his on-court work, his very first exercise targets the hamstrings. "Any time we are doing leg movements, we start in the prone position with some sort of hamstring work," says Tim Grover, Dwyane's off-season trainer and former strength coach for Michael Jordan. "That is part of my philosophy, going back to the MJ days; and I have found that it's extremely beneficial for any type of athlete, from an injury-prevention standpoint."

Dwyane performs a single-leg variation of the exercise to ensure strength balance with each leg. He focuses on contracting his hamstring explosively to simulate the nature of the contractions that take place when he is sprinting on the court.

Start your lifting session by supersetting this exercise with Dwyane's Power Plate Glute Bridgeto improve strength and stay in the game.

Josh Staph
- As President of STACK Media, Josh Staph oversees brand strategy, company operations, editorial production and custom content campaigns for STACK's marketing partners. He joined the company shortly after it was founded in 2005. He graduated from Harvard University Cum Laude with a degree in economics
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